Comparing Nutrients in 7 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	4.17% 121kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	127% 165g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	165% 661μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.1mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	135% 15mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt VS Cereals ready-to-eat, Post, Waffle Crisp per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt versus 7 oz of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 23.6 times more Vitamin B1, 58.3 times more Vitamin B2, 25.5 times more Vitamin B3, 38.6 times more Vitamin B6, 66.6 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin B12
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have 33.4 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 3 times more Calcium, 2.3 times more Copper, 16.1 times more Iron, 3.3 times more Magnesium, 3.7 times more Phosphorus, 2.8 times more Potassium, 198.7 times more Sodium and 12.3 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 6.4 times more Energy, 10.6 times more Fat, 9.4 times more Saturated Fat, 6.2 times more Omega 3, 9.2 times more Omega 6, 6.2 times more Carbohydrate, 2 times more Fiber and 3.2 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6